Date: 12/30/22 | Location: Bell Tower | Start Time: 5:15 AM | Temp: 30

Title: “2022 Favorites”

PAX (19) : Low Flow, Uncle Jesse, Thomas, Simmons, KOA, Chernobyl, Levy, Busser, Kickstand, Girl Dad, Sweet Roll, Stranglehold, Knobs, Amadeus, Farva, High Life, Tony the Tiger, iMac

Q: G String

At about 5:04 am, G String was just awakening from his slumber and realized he was about to make a huge mistake. He yelled at himself, threw on his clothes, and rushed to the Bell Tower as fast as possible only to arrive at about 5:17 am.  The PAX had started a mosey around the parking lot and saw G String speeding in. They turned and returned to the flags for this partial fartsack of a Q.

One could tell G String was embarrassed of his late arrival.  Hisvoice was crackly, and as he wiped the sleep from his eyes and tried to smile through his discomfort, he welcomed the PAX to F3’s Bell Tower then requested 5 burpees. He stated the credo that we leave no man behind and no man where we found him, asking for another 5 burpees.  He stated the Mission Statement to plant, grow, and serve small workout groups for the invigoration of male community leadership. As he began to state that there are 5 core principles, Chernobyl was starting more burpees – it’s free, open to all men, always outside, it’s held in a rotating fashion, and it ends in a circle of trust.  He then asked for 5 burpees.  He disclaimed to the group that he is not a professional. No FNG’s were present. Note – the Burpees was certainly a page from Mufasa’s book; however, it was an opportunity for G String to really wake up and think about all the content he had to cover… The group then moseyed to the football field for a quick WaR.

Warm a Rama:

– 10 x Cherry Pickers (IC)

– 10 x Tappy Taps (IC)

– 10 x Big Ones (IC)

G String explained briefly that he had reached out to many PAX that he has grown to love and respect over the year and asked them their favorite and least favorite body weight exercise. Today’s beatdown is a compilation of these exercises. 


The group lined up along the goal line, bear crawled to the 20 yard line, performed two burpees, bear crawled back to the goal line, and performed three Lieutenant Dan’s. After about 5 minutes of this, the PAX moseyed to the front of the school’s east entrance to be near the great wall.


G String set a timer and the PAX performed 23 different exercises one time for a minute each then resting for 22 secondsin between exercises. The location and setup was perfect for some good mumblechatter, which is exactly what G String wanted from the group. 

1. Side Straddle Hops

2. Squats

3. Bicep Blank

4. LBC’s

5. Apollo Onos

6. T Merkins

7. Monkey Humpers

8. Straight Bridge

9. Donkey Kicks

10. Sumo Squat Hold

11. Big Boys

12. Chuck Norris Merkins

13. Hydraulic Squats

14. Shoulder Taps

15. Beast Plank Hold

16. Lunges

17. Carlina Drydocks

18. Supermans

19. Single Arm Planks

20. Wall Sits

21. Baby Dips

22. V Ups

23. Balls to the Wall

Cutting it close on time, we wrapped up the 23 sets and at 5:58 am, G String called Omaha and the PAX returned to the flags for Mary, a quick round of Sarpy Slammers.

Name-o-Rama (see above list of PAX)

FNG’s: None

Announcements:  Farva Murph at Pit tomorrow morning. CG Scholarship fundraising. Feb 16th is the fundraiser/event.  CSAUP January 28th. Fairy Nectar today.

Prayers/Intentions: Chernobyl’s family friend. ICB’s family. Micah heart surgery. High Life’s friend. 


Switching to the first person… I took the opportunity to explain the last G of the G Code book – Group. The four G’s to live by (Gratitude, Genetics, Grind, and Group) have been the focus of 4 of my COT’s this year. The Group is the people you surround yourself with, and I wanted everyone to go into 2023 really thinking about who they want in their group. I am grateful to have found F3 as this is such a great group of HIM and that’s who I strive to be. I recited a quote that “you are the average of the 5 people you spend most time with” and asked that the men really look at any negative relationships or poisons in their life and try to eliminate that because it’s only bringing them down. Best of luck to the group for 2023. 

G String led us out in somewhat of a prayer. 


G String

F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

Bell Tower

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